How do you get the best time for a 200-meter pull on a Concept2 rowing machine?
C2 master instructor Bruce Kocher teaches a group of athletes at CrossFit New England how to get the lowest time for the sprint distance, covering topics such as torso angle, damper settings and the all-important start.
“More is not better,” Kocher says of the oft-misunderstood damper. “Elite rowers row at five and below. Many train at zero. Nothing good happens above seven.”
Novices can often be more successful with a higher damper setting, but as technique and efficiency improve, a lower setting with be far better. With the damper set at five, Kocher talks about quickly moving the hands away from the body when the stroke is complete, stabilizing the midline throughout, and keeping the stroke fairly compact.
The start involves three quick pulls, the first from a position with the handle above the toes, the second from above the ankles, and the third from above the toes. After that you should slide into a longer but still very fast stroke for 200 meters of intense effort.
Kocher demonstrates the techniques and pulls a time just over 30 seconds—and then it’s Chris Spealler’s turn. Speal has one “false start” before getting nasty with the C2 and pulling a fast 200.
Video by Again Faster.
Additional reading: Row Fast: How to Prepare for an Erg Test by Peter Dreissigacker, published Feb. 1, 2007.